What’s the Most Effective Way to Lose Weight?

Here’s a question I get all the time:

“What’s the best diet for fat loss?”

Keto? Low-carb? Intermittent fasting? Carnivore? Mediterranean?

People want the magic answer. But the truth is far simpler, and far less sexy.

The most effective way to lose weight isn’t a specific diet.

It’s creating a consistent calorie deficit.

And the most reliable way to do that?

Counting calories.

Why It Works So Well

Calorie counting works because it forces awareness.

Most people think they eat 2,000 calories a day… until they actually track it.

Spoiler: they don’t.

Counting calories shows you:

• How much you’re really eating

• Where the “hidden” calories are coming from

• What foods keep you full vs. what leaves you hungry

It removes the guesswork.

You don’t have to avoid carbs.

You don’t have to stop eating at 6pm.

You just have to consistently eat less than you burn.

It also teaches you which things actually matter  and which don't. Like whether or not you need to log every shred of lettuce (you don’t). I explain more in Stop Measuring Vegetables (Seriously) if you want to free up some mental space without sabotaging your deficit.

“But I Don’t Want to Count Forever…”

You don’t have to.

But you do need to build an accurate mental model of how much food your body actually needs.

Think of calorie counting like training wheels:

• Use it for a few weeks or months to recalibrate

• Learn portion sizes, macro balance, and what full actually feels like

• Eventually, you’ll be able to get away with not tracking everything

That said, consistently tracking most meals is always going to yield better results, and once you get used to it, it really doesn't take much time at all.

People who succeed long-term?

They almost all go through this phase, even if they don’t count forever.

The Problem with Diet “Rules”

Most popular diets work because they trick you into eating less:

• Keto cuts carbs (and often slashes calories by default)

• Intermittent fasting shortens your eating window

• Paleo removes hyper-palatable processed foods

But the real reason these work is still the same: calorie reduction.

If you can lose fat with a diet that doesn’t require counting? Awesome.

But if you’ve tried that and keep stalling…

Tracking is your best next step.

 "But I Tried It And It Didn't Work For Me!"

You did it wrong.

It's that simple.

How to Start (Even If You’ve Tried Before)

1. Download a tracker: I strongly recommend MacroFactor.

2. Weigh your food: Track EVERYTHING

3. Aim for consistency, not perfection

4. Set a realistic deficit: 300–500 calories below maintenance

5. Adjust based on results, not emotions

Most people give up too soon.

But if you commit for just a few weeks?

You will be shocked at how well it works.

It also gives you a real sense of what it takes to go from lean to shredded. If you’re aiming for a big cut, What 15% to 7% Body Fat Really Looks Like (and Feels Like) will give you a better idea of what to expect — physically and mentally.

Final Takeaway

Want to lose fat? You need to be in a calorie deficit.

Want to know for sure you’re in one?

Count.

Calorie counting isn’t forever.

But it’s one of the most powerful tools you can use, especially when nothing else seems to work.

Try This:

Track everything you eat for the next 7 days.

Don't change anything.

Just track whatever you normally eat to get a baseline.

Chances are, you’ll learn more in that one week than you have from months of dieting.

Need help setting your calories, macros, and meal structure?

Click here to learn more about my 1:1 coaching, I'll build the plan for you.

Have you downloaded my Free Cutting FAQ? Get it here.

P.S. I share more training and nutrition insights on:

📍 Instagram |  X (Twitter)