How to loose fat an keep it that way

That was the great enigma for me.
I had tried a million things.
Paleo, soup diets, eating only salads… I was even desperate enough to try one of those powdered soup “miracle” diets that promise to melt fat off your body.

Here’s the simple truth:

If you maintain a small calorie deficit (around 500 kcal per day) — and your metabolism either stays the same or increases slightly (we’ll get to that) — you will lose fat.
It’s pure math.

1 kg of human fat equals around 7,000 kcal.
So, with a daily deficit of 500 kcal, you can expect to lose 2 kg of pure fat per month.

And yes — I know — your wife’s magazine told the story about “Dorothy” who dropped 22 kg during her four-week summer holiday.
That’s BS.
Sorry, but it’s complete and utter nonsense.
And let’s not forget: Dorothy is probably female — and that changes things a lot.

Now think about this:

A whole year flies by.
That’s the beauty of being older and wiser in your 40s.
We have patience.
We’ve also gathered a fair amount of stubbornness — and no matter what your wife says, that can be a very good thing.

If you can channel that energy into a transformation, you could lose 24 kg of fat in a year — while gaining muscle at the same time.

And trust me:
If you drop 24 kg of fat, it will show — no matter how far the “dad bod” has gone.
Better yet — it becomes addictive.

The real key? Consistency.

Don’t wait for motivation — it’s unreliable. Motivation is based on sentiment – and we are men. We dont rely on feelings and sentiment – we rely on powertools and principles!
What you need is good old-fashioned discipline:

A workout routine
A meal structure
Respect and support at home
(so the wife doesn’t cook lasagna with four kinds of cheese every Tuesday… and hamburger Thursday… and takeaway Friday…)

This is a system.
It works.
And it works for you — not just for me.