Weight Loss 101: The Blunt Truth.

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 If you have extra weight, you...
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- Ate too much
(overeating AKA eating beyond the point of fullness)

- Ate the wrong stuff
(junk food, fast food, sugar, white flour, etc.)

- Exercised too little
(workouts too far apart, workouts were too short)

- Exercised incorrectly
(not intense enough, not enough cardio, not enough resistance)

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 To get rid of extra weight...
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- Eat less
(STOP eating the moment you're full. If you have a tendency to overeat, stop eating even if you're not full. Wait about 5-10 minutes and see if you're still hungry.)
- Eat better
(no junk food. no fast food. more veggies. more fruits. lean proteins. no fatty cheeses and dairy. no white flour / sugar. only whole grains).
- Exercise more
 (no less than 3x a week, for at least 45 mins. if you're serious, 5x a week).

- Exercise better
 (high intensity. you should be sweating a lot. you should feel worn out after your workouts. mix cardio with weights and bodyweight exercises. if you take martial arts classes, apply the same exercises you do in class to your workouts outside of class, or just do at least 3 martial arts classes per week)