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Weight Loss Tips For Beginners (That Actually Fkn Work!)

The weight loss industry is full of bad advice and downright fkn lies. 

In fact, let me tell you a secret...

...The whole industry is designed to keep you fat.


Because there's so much fkn money to be made by peddling the next miracle pill and shake plan. These companies don't want you to lose weight. If you do, you won't need to buy their sh*tty products.

There are tons of articles online like '26 tips for losing fat'. 

They contain tips like;

  • 'Use smaller plates'  
  • 'Get more sleep'
  • 'Drink green tea' 

Make such a small difference, they're useless.

You don't need 26 weight loss tips. 

In fact, we've listed 8 tips that have the biggest impact on your weight loss journey. They're not only based on science but the real-life experience of tens of thousands of members who have gone through the TEAM RH Life Plan.

Some of our tips are about diet, others are about exercise. And we've got some tips on mindset too. Because like anything in life, losing fat and transforming yourself is 98% mental.

1. Eat in a Caloric Deficit, But Not a Drastic One

Eating in a caloric deficit is the golden rule of weight loss. Anyone that tells you different is full of sh*t.

You need to eat less calories than your body burns.

Every day. 

By eating fewer calories than your body needs, you force it to use stored energy (also known a fat) to make up the difference.

Over time, as your body uses more and more of its fat stores, you'll get slimmer. People will start to notice and your confidence will go through the roof.

The Key is to Make Sure Your Caloric Deficit Isn't Too Big

This is why most diets are sh*t.

They cut your calories down to 800 - 1,200 a day which isn't sustainable. Sure, you stick to it Monday to Thursday but by the time Friday rolls around you're fkn STARVING!

That's when you phone the takeaway and stuff your face with pizza and kebabs.

When you're done, you realised you just fked up all the hard work you did during the week. You tell yourself you'll start again on Monday and keep smashing takeaways over the weekend.

By the time Monday gets here, you put 2lb on.

How Do You Create a Caloric Deficit That Isn't Too Big?

Sign up to the Team RH Life Plan and we'll set your calories for you based on your weight, age, height, and activity level.

We'll create a calorie deficit that's easy to stick to.

2. Track Everything You Eat, to the Gram

Let's say we tell you that to lose weight, you need to eat no more than 2,000 calories a day.

How do you stick to it?

You need to track everything you eat.

Use an app like MyFitnessPal to scan the barcode of everything you put into your mouth.

The ingredients you use when cooking, the sugar and milk you put in your brew, the chip you nick off your kid’s plate...


Most People's Tracking is Sh*te

Believe it or not, we get emails from our clients all the time telling us they're struggling to lose the fat.

The first thing we do is look at their tracking through our dedicated app. In 90% of cases, they're not losing because they’re not tracking properly. Once we educate them and get them dialed in, the fat starts dropping off them again.

We won't lie, tracking takes discipline and a bit of getting used to. But it's the only way of guaranteeing that you stick to your calorie deficit.

3. Eat 80% Nutrient Dense Foods, 20% Sh*te Foods

The Pareto Principle applies to losing weight too!

Most people's diets are 80% sh*te, at least. So, work on turning that around.

80% of your daily calorie intake should be from nutrient-dense foods. Lean meats, plenty of fruit and veg, beans, chickpeas, lentils, etc.

Eating healthy doesn't have to be boring. You can make some fkn epic meals which are packed with goodness.

But keep 20% of your calories for your favourite sh*te foods. It'll make sticking the plan so much easier.

If you like one or two biscuits with your brew, have them. If you want to save 20% of your calories for a Mars Bar in the evening, do it.

Make Gradual Changes to Your Diet

One of the reasons many people fail at 'eating healthy' is because they go all in. They do a big shop and only buy 'healthy' foods. Then they get overwhelmed with it all and quit.

Instead, make one or two small changes each week;

  • Poach your eggs instead of frying them - you won't use as many calories
  • Replace white bread with brown bread - this will increase your fibre intake
  • Swap your corn flakes for bran flakes - you'll use less calories and increase fibre intake
  • Change full-fat milk for semi-skimmed - you'll use less calories and not notice the difference
  • Add one source of veg to your lunch and dinner - you'll get more fibre as well as vitamins and minerals
  • Have one sugar in your tea instead of two - again, you'll save yourself calories

On their own, none of these are big changes. But when added together they'll make a huge difference. Not only to your weight loss but your overall health too.

80-20 rule

4. Walk 10,000 Steps a Day

15,000 steps is even better.

The human body is built to move. It's not designed to stay still. 

Walking burns energy. Which creates a bigger calorie deficit without having to only rely on reducing the amount of food we eat.

But Why Walk? Why Not Run, Cycle or Swim

First, most of us can walk.

A high-impact activity like running can put a lot of stress on your joints. Especially if you're overweight.

Plus, you can walk anywhere. You don't need any equipment or memberships. You can even walk on the spot if you wanted.

On top of that, activities like running, swimming need more energy. If you use too much energy while in a caloric deficit, you'll find yourself feeling hungry. As a result, you'll be more likely to overeat.

5. Start Strength Training

Lifting weights is proven to speed up fat loss.

When we lift weights, we tear down the fibres in our muscles. That's why we get sore muscles after weight training.

In order for your body to repair the muscles and make them stronger, it needs energy.

When you're eating in a caloric deficit, that energy can only come from your fat stores.

You Don't Need Weights or a Gym Membership For Strength Training

They're nice to have but not everyone has the room at home or the confidence to go to a gym.

The good news is that you can build a lot of muscle by using bodyweight exercises like;

  • Squats
  • Lunges
  • Calf Raises
  • Press Ups
  • Bodyweight Rows
  • Pull-ups etc.

You can do different variations of each exercise to make your strength training as easy or as hard as you want.

6. Weigh Yourself DAILY

Ever weighed yourself two days in a row and got completely different numbers on the scales?

That's because your weight fluctuates. Not just day-by-day, but hour-by-hour.

If you only weigh yourself once a week, let's say on a Monday, you might not have lost anything. You might even be heavier than last Monday.

This might be because you've eaten more salt than normal and your body is holding onto water. You might have grafted in the gym and your muscles are inflamed and holding onto water.

You might have lost a full pound of fat but all you see is the scales not moving. Or even worse, going up.

There's nothing more demoralising and it's one reason so many people give up.

By weighing yourself daily and using an average, you'll get a much more accurate view of what your weight is.

7. Take Progress Pictures

Scales give you a good idea of whether your weight is going up or down. 

But all scales know is weight. 

They can't tell the difference between fat, muscle, bone mass, or water.

You could lose 1lb of fat and hold onto 2lbs of water, but all the scales will tell you is that you're 1lb heavier.  

That's why it's important to take monthly progress pictures. You'll be able to see the progress you're making, no matter what the scales are telling you.

8. Prepare Yourself Mentally for the Journey

This is BY FAR the hardest part of losing weight and transforming yourself. 

If we're being brutally honest about it, it might take you a bit of time to wrap your head around.

Your weight loss journey isn't going to be easy. You need to prepare yourself mentally for the journey.

You'll have to make sacrifices, you'll need patience and you're going to find out who your friends are.

Be Patient

You didn't get fat overnight. It took months, even years of overeating and self-neglect.

Despite what diet pill companies tell you, you can't lose a stone a week. They're lying to you. So, if you think you can undo all that damage in a few weeks, have a word with yourself. It's not going to happen.

It's going to take months, even a year or two of hard fkn graft

Be Prepared to Make Sacrifices

Nights out on the p*ss with your mates, three takeaways a week with the kids, date night with the other half...

...You need to reign it in.

That's not to say don't do it. But you'll need to make better choices.

  • Be the driver on nights out and stick to sugar-free drinks
  • Make fakeaway meals with the kids instead of ordering actual takeaways
  • Instead of going to the restaurant for date night, do it at home and cook yourself

Not only will this help you stick to your calories, but it'll also save you money AND forge better relationships with your family.

Be Prepared to Lose People Along the Way

While you're on your journey, some of your friends and family will try their best to sabotage your progress.

You'll get comments like;

'Why are you trying to lose weight? You're fine as you are.'

'Come out and get p*ssed with us, stop being boring.'

'You've changed, you used to be fun.'

'You think you're something special now you've lost weight.'

'You look too thin, you need to stop.'

Sometimes these comments come from a place of jealousy. 

Some people are insecure and scared you'll leave them behind. It's easier to keep you down than it is to rise up with you. 

Sometimes the people saying these things love you and have genuine concerns. They're just not educated enough to understand.

Trust us, comments like these will make you feel terrible. But remember, they're a reflection of the person saying them, they're not a reflection of you.

It's up to you to decide what you do about these people. Whether you keep them in your life or not.

To Sum Up

We could have listed over 50 weight loss tips but the truth is, 50 tips won't help you. All they will do is overwhelm you.

Most of them are b*llocks anyway!

The 8 tips we've listed here are the ones that'll have the biggest impact on your goals.

What to Do Now

If you want to lose fat, build muscle and change your life, join the Team RH Life Plan today.

You'll get;

  • All your calories and macros worked out for you
  • Personal, 1-on-1 coaching
  • Access to our private Facebook group with tens of thousands of members

You'll also get access to our dedicated app gives you all the tools you need to;

  • Track your calories, macros, and water intake
  • Log your daily steps
  • Log your daily weight 
  • Upload and view your progress pictures
  • Log your workouts