Beginners Guide To Losing Weight: 10 Simple Steps

Before I made this post, I asked myself a simple question…

“Knowing what I know now, what would I do differently if I could go back in time to when I first started to train to lose weight?”

The answer came in the form of 10 simple steps.

Here they are.

Click play below to watch the video now:

1. Stop Reinventing The Wheel

If you’re just starting your journey to lose weight, it’s very common for people to try and do it all themselves…


There’s a blueprint to losing weight…

Here’s a simple key to success:

Find the blueprint and follow it.

The question then becomes “how do I find the blueprint?”

The answer is in tip #2…

2. Learn What Works

Find what the blueprint is to lose weight.

There’s a few questions you need to be asking yourself if you want to create results.

  • What foods do I eat to lose weight?
  • What foods do I avoid?
  • How does weight loss occur?
  • How many calories do I need to eat daily to ensure I lose weight?
  • What type of training is the most effective to lose weight?
  • What type of training do I need to avoid?

The answers are out there. You just need to do the work by growing your mind daily about nutrition, training and especially psychology.

One simple strategy that you learn from a book, video, audio or whatever way you enjoy learning can help you get 3-5 times the results in half the time.

Let me drive the point home by putting it like this…

If you want to become a successful basketball player and you’re just a beginner, it’s probably useful to spend some time learning the rules of basketball right?

The same goes for weight loss…

If you want to lose weight, it’s useful to learn the rules of weight loss.


3. Eat 80% Wholefoods 20% Processed

Focus on putting life in your body because when you put life in, you get life out.

It’s very easy to get caught up on eating low nutrient foods that are low in calories. Yes it may be low in calories that will lead to weight loss, but it won’t help you create a healthy body.

You may be thinking “what are wholefoods and processed foods?”

It’s simple…


Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible before being eaten.

Examples of whole foods include fruits, vegetables, unpolished grains, beans etc.

Processed Foods

Processed foods are usually foods that are packaged in boxes, cans or bags.

Examples include noodles, cheese, icecream, bread, cereal etc

4. Track Your Calories

A simple rule of thumb to weight loss is that if you are burning more calories than you are putting in, you will lose weight.

On the other side of things…

If you are putting in more calories than you are burning throughout the day, you will gain weight.

There are a few exceptions to this rule such as when someone is experiencing hormonal challenges, but for most people, this weight loss rule will apply.

I recommend downloading an app called MyFitnessPal and tracking all of your foods in there.

If you’re thinking “Matt, I don’t know how to track my calories, it’s seems too hard!”

Then you may want to read Tip #2 again 😉

However, if you don’t want to do the hard work, I’ve done it for you and created a video in my 21 Day Body Transformation program that shows you how to work out the specific calorie requirements you need to eat daily to lose weight, how to track your calories using MyFitnessPal along with recipes and a meal plan to help you lose weight quicker.

You can join the program here:

5. Be the Turtle, Not The Hare

Too many people want to be the hare and get quick results.

Which is totally understandable knowing that you may not like where you are physically and you want to change it as quick as you can.

However, keep in mind that it took a while for you to put on all the weight you may have…

If it took a while for the weight to stack on, don’t you think it may take a while for it to come off?

Be the turtle and remind yourself that it’s okay to go slow…

Stop rushing the process.

It’s okay to go slow…

6. Seek Out Professionals

There’s people out there who hold the map to your goals…

They know the ins and outs of the road ahead.

Find the people who hold the map, learn from them and let them guide you on your journey.

The people who hold the map to your results are:

  1. Nutritionists.
  2. Dieticians.
  3. Personal Trainers.
  4. Physiotherapists.
  5. Life Coaches.
  6. Group Exercise Instructors.

Type in google any of these labels followed by your city or suburb and book in a consultation with them to let them help you out.

As mentioned previously, if you want a proven map to losing weight, you can join the 21 Day Body Transformation Challenge and learn everything you need to know and let me guide you throughout your journey/

Click here to learn more.

7. Track Everything

You’re not going to know if you’re getting results or not if you’re not tracking everything.

I want you to track 2 things:

  1. Your Results.
  2. Your Patterns Of Behaviour.

Tracking Your Results

1. Take Photos

Take a photo from the front, side and back early in the morning with minimal clothing to see how your body visually changes.

I recommend taking photos every fortnight or month to see how much your body is changing.

2. Get a DEXA Scan

A DEXA scan is one of the most accurate ways to track your body fat percentage and muscle.

If you go on google and type in ‘DEXA Scan’ followed by your town or suburb you’ll find someone in your area that does it.

What About The Scales?

I don’t recommend you weighing yourself because the scales doesn’t measure the main thing you’re trying to lose…


The weight that shows up on the scales will be a result of your muscle, bone density, food and water in your stomach and fat.

That’s why it’s much more beneficial for you to go and get a DEXA scan to identify how much fat you are specifically losing each month.

Tracking Your Behavior Patterns

Awareness of your behaviour and why you do what you do is the key to weight loss.

Since it’s your action that determines your results, shouldn’t you take some time to bring awareness to why you are doing the actions that don’t lead to the results you want?

If you’re overeating, binge eating, reaching for chocolate when you know you shouldn’t, it’s important to write down what triggered you to do what you did.

There is something I teach called the ‘PELTS Triggers’…

These are the triggers that influence you to do certain actions.

PELTS stands for:

  • People – For example, your best friend may be the person who you always go to a cafe with and eat bad foods.
  • Emotion – For example, certain emotions such as sadness, anger, stress will trigger you to eat bad foods.
  • Location – For example, your bed or your room in general may be a trigger for you to binge eat.
  • Time – For example, during your work break or right after dinner may be a trigger for you to smoke a ciggerate or eat bad foods.
  • Senses – For example, what you see, feel, hear, smell or taste may trigger you to reach for bad foods.

8. Focus On HIIT Training

If you’re unaware of what High Intensity Interval Training (HIIT) is, it’s when you exercise at a high intensity for a short period of time followed by exercising at a low intensity for a short period of time…

…For example, running hard for 30 seconds, followed by running slow for a minute and completing that 8 times.

What’s amazing about HIIT training is that studies completed at the university of New South Wales Medical Sciences have proven that HIIT burns 3x more body fat compared to steady state cardio.

Sounds pretty cool right?

I’ve created a FREE training program for you to follow which you can download here:

9. Join A Bootcamp Or A Group Class

If you’re just starting to workout, it can be a bit daunting or confusing working out by yourself or at the gym, especially when you have no idea what the hell you’re doing.

That’s why going to a bootcamp or a group exercise class is so useful…

The trainers provide the workout for you and will demonstrate and correct your form when you haven’t got a solid understanding of exercises.

I do recommend trialing out different bootcamps, classes and trainers because you’re going to vibe with different environments and workouts.

When you find one that you vibe with, stick with it.

10. Prepare Your Food For The Week

If you know how to make a meal, you know how to prepare your food for the week.

The only difference with making a meal and preparing your food for the week is you’re making the meal in a larger size (so it can last you multiple days), and instead of placing the food you made on a plate to eat straight away, you’re placing the food in containers or jars for you to eat a larger date.

It’s a simple process.

Need A Training Program?

I’ve created a FREE program for that incorporates all 3 of these training methods that will help you lose fat quicker.

Click here to check it out.