What’s that I see?
You’re struggling to lose weight?
Then grab a roll of toilet paper, because it might completely change the way you think about weight loss.
Seriously.
For many men over 40, the biggest problem isn’t knowing that they need to eat better or exercise more. Instead, the problem is expecting months or years of accumulated weight to disappear in a few weeks.
So, let me show you a different way to look at it.
Imagine One Square Equals One Pound
Take a brand-new roll of toilet paper and imagine that every square represents one pound of body weight.
Now, let’s say you consistently lose one pound per week.
Week one: tear off one square.
Then, week two: another.
Week three: another.
Finally, week four: one more.
Now look at the roll.
Can you see a dramatic difference?
Probably not.
However, you just lost four pounds.
That’s where weight loss gets psychologically difficult. You’re making progress, but the mirror might not be giving you enough positive feedback yet.
Consequently, you start wondering whether all this effort is actually working.
This Is Where Most People Make the Mistake
Instead of continuing, people often panic.
Therefore, they slash calories harder, add more cardio, jump onto another restrictive diet, or simply say, “Screw it.”
However, imagine doing something radically different:
Keep removing one square.
After eight weeks, eight squares are gone.
Then twelve.
Then sixteen.
Eventually, you reach 24 weeks.
Now approximately 24 squares are missing from that roll.
Suddenly, you can see it.
The individual square never seemed important. However, the accumulation of those tiny changes became enormous.
That’s the lesson.
Stop Trying to Lose It All at Once
You probably didn’t gain all your unwanted weight in four weeks. Therefore, expecting yourself to lose it in four weeks creates a battle you’re almost guaranteed to hate.
Instead, focus on building an approach you can actually sustain.
For example, combine reasonable nutrition with strength training, regular movement, adequate sleep, and workouts that fit into your real life. Likewise, the CDC’s guidance on losing weight emphasizes gradual, steady weight loss rather than trying to change everything overnight.
Most importantly, stop asking:
“How quickly can I lose all this weight?”
Instead, ask:
“Can I remove one more square this week?”
Baby Steps Add Up
Especially after 40, your training and nutrition shouldn’t make the rest of your existence miserable.
After all, the objective isn’t simply to weigh less. Instead, you want enough strength, mobility, energy, and confidence to live longer, feel better, and play more.
That’s the approach behind my online and in-person coaching at ScardinoFitness.
So, when the scale feels frustrating and progress seems painfully slow, remember the toilet paper.
One square disappearing doesn’t look like much. Keep going long enough, however, and suddenly you’re wondering where the hell the whole roll went.