Survival Fitness Plan Blog/Show Notes/How to Shed Pounds with Ease!

How to Shed Pounds with Ease!

Discover an effortless path to weight loss with our comprehensive guide! Get practical tips, science-backed strategies, and personalized approaches for effortless weight loss - goodbye struggle and hello lighter and healthier you!

In this transformative article, we unveil the optimal path to weight loss, demystifying the myriad of approaches available.

We delve into the efficacy of intermittent fasting and the wisdom behind plate portioning.

The episode also emphasizes the indispensable role of regular exercise and the utility of calorie counting in maintaining a healthy weight.

Whether you have struggled with weight loss or are simply keen to maintain a healthy lifestyle, this episode is a treasure trove of insights.

You may be fit, but are you Survival Fit? Take the Survival Fitness challenge today… if you think you can hack it!

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.


00:00:00 Introduction
01:45:35 Intermittent fasting
03:25:34 Plate Portioning
04:50:74 Eat until 80% full
05:56:04 Get some exercise
06:24:98 Calorie counting
06:42:30 Sharing an experience
08:19:63 Closing

Do you have what it takes to out-run, out-fight, and out-live the rest? Take on the Survival Fitness Plan to find out:


Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. The only program where you will train yourself to outrun, outfight, and outlive the majority of the world's population. Sorry, there's a bit of an echo in this room. I have to, I'm in Santa Marta now. Which is why I haven't posted anything.

I skipped a day because I was traveling. I'm in Santa Marta now and I'll find a better place to do these things. Maybe I'll start doing it outside on the beach or something, but I'm just in the room at the moment. So, hopefully, the next one won't be. As echoey, and maybe you can hear some background noise.

Someone else is doing the recording. So whatever today We're going to concentrate. Oh, we're going to talk about the easiest way to lose weight right now So all fitness plan isn't really about losing weight. In fact, it's not about losing weight at all. It's about Learning how to outlive right? So you learn how to outrun out the fire and that's your flight and fight, and then you learn how to outlive, which isn't necessarily about losing weight, but, to be, learn how to outlive, you gotta be healthy, and if you're overweight, being healthy constitutes losing, losing some weight, so it just, it's like kind of natively embedded in there, but this is for those that are specifically needed to, want to lose weight for whatever reason, so this is about the easiest way to do it, so there's, there's no, there are no fad diets, there's no calorie counting and There's no, they're both like short term solutions, right?

So it might work if you've got like a wedding or something you want to go to, but if you want to have long-lasting weight loss, like stuff that actually affects your life in the, in the long term, well this is the healthy way to lose weight, right? And here it is. It's just like four things.

 The first one is intermittent fasting. Intermittent fasting is where you don't eat. Most people don't know what fasting is. You just like, don't eat for a little while. For like lots of religions fast or whatever. And most of you probably have heard about intermittent fasting. A lot of you might know more about it than I do.

I did it for a long, long time. I've stopped doing it for a little while because I'm experimenting with some biohacking stuff. But I'll probably get back on it shortly. And basically what it is, is you gotta put your body... Like not eat for 16 hours, right? Now, there are different ways to do it, but this is the easiest way.

You just skip breakfast, right? And it's not, not eating for 16 hours isn't the only way to do it. There's like, there's a few different ways I'm not going to go into because I'm just gonna explain the easiest way. And I've spoken about intermittent fasting before. So, basically... You just gotta have a 16, you just have an 8-hour eating window, right, and in that 8 hours you can eat like, there's no restriction on how much you can eat, you probably, there's probably it's better off that you eat healthy obviously but you don't have to like, You're basically skipping a meal, right?

But you don't want those 16 hours, you don't want to like, overeat, so you're just eating the normal amount. And you'll find that after a little while, your body will get super used to it. So I can easily skip breakfast now. A lot of people just skip breakfast all the time anyway, and that's how they do stuff.

Sorry, I'm just going to turn on the air conditioner, it's friggin hot in here. And yeah, so, just Skip breakfast, right? You have your last meal before 8 o'clock and then don't have your next meal until, what, 12 or 1 the next day, and you, you, you go and that's intermittent fasting, basically.

 The next, the next point is what we call plate portioning and I've spoken about this recently and it's something that's specific, kind of specific to the small fitness plan.

I mean, it's adapted from a lot of things, obviously, but so 50 percent vegetables, 25 percent complex carbs, right? And 25%. Proteins. That's what you want. And that's your plate portions, right? And so every time you get your plate out have, yeah, just make sure that it looks, when you look at it, it looks like there's half of it's half of it’s fruit and veg or vegetables, right?

Mainly better than fruit. A quarter of it's like your complex carbs. And then a quarter of it's your protein. And that's, that's it easy. The next thing is to eat fresh, right? So that means staying away from foods that are like. Highly processed foods, right? So do most of your shopping around the outer rim of the supermarket where you get your fresh food, fresh fruit, fresh veg, fresh meats Cheeses, and all that even cheeses are pretty pre-packaged.

But if you find good ones You know stuff like that. Stay away from all the frozen meals or the pre-packaged Crap, right? Or your junk food. Stay away from all that. So eating fresh Subway is included in junk food, by the way, But I mean, if you've gotta eat takeaway subways, it's not good, but it's not the worst, I guess, anyway.

It's not an adv. Subway. Don't eat Subway. Subway, shit. All right, anyway.

 And the last one is to eat to 80% full right now. This is one, this is the thing I always fail at. I always overeat. I like it, I don't eat till I don't stop at 80%. I don't even stop at a hundred percent. If there's food in front of me, I'll keep eating until I'm like 150%.

And then I feel like. Crap. Afterwards for a long time, right? So, this is one thing I want to really concentrate on is eating till 80 percent full. Because what happens is your brain doesn't have enough time. I mean, it takes a message, it takes time for you, for your stomach to send your brain, your signal that, Hey, I'm full.

Right? So if you just keep eating and eating, you don't feel full straight away. Even if you are full, you don't want to feel full until like much time later. So if you just eat till 80 percent and then after that 80 percent like just take a 10-minute break and you'll probably feel full. Right. If you still don't feel full after 10, or 15 minutes, I'm going to be all right.

You can eat a little bit more, but usually 80 percent you'll You, you'll feel full, right? Because it's actually 100. So eat to 80 percent full. You don't need to eat to 80 percent anyway, especially if you're trying to lose weight, you should only eat much less, right? Because you're trying to, you need a calorie deficit so that's the healthy way to lose weight.

 And of course, you've got to exercise, right? So if you want to lose weight, you've got to exercise and you might not actually lose weight, but your body, like if you're turning fat into muscle, your muscle's actually heavier. But. You'll, you'll look way better and you'll feel way better. More importantly, you'll be way healthier and you'll live longer.

So there you go. So healthy is better than thin, alright? Thin or toned is a byproduct of being healthy and that's what we aim for in the soil fitness plan, right? And exercise, like I just said, exercise is really important. To actually lose weight, you need to burn more energy than you consume.

 And some people do this through calories, like they do the calorie counting, right? So they're going like, alright, I'm going to restrict myself to what, 300 calories? And there's a form of intermittent fasting where you have to do that, right? You have to calorie count, and I don't like that. But, I mean, if that's, if that's the way you want to go, you can.

There's a lot more effort, so you're more likely to, to not, to not.

 Complete it, but here's the thing, so I have a friend, right, and what she does is she wants to lose weight for a wedding. So she was like, alright, I'm going to calorie count, and the easiest way to calorie count is to eat frozen meals because it tells you exactly how many calories are on there.

And I'm like, woah, alright, that's... If you want, if that's what you want to do, I didn't say that. I said, don't do that. You're an idiot. But that's what she's going to do because that is the fastest way to her weight loss goal. But it is not healthy at all. You're eating all these frozen meals. I mean, even the healthy ones are not healthy in comparison to cooking fresh.

My advice would be don't worry about that. Just like have a look at the meal and then you can imitate it and like make it at home or whatever, right? And then or, and replace some of the bad ingredients with good ingredients. Like a lot of, one of the meals is like, Frozen chicken nuggets with mashed potatoes and I'm like what?

You like that's that's terrible. Why don't you just like get Some chicken and fry it or like shall it not fry it get some chicken and put it in the air fryer All right, you're gonna air fry or put it in the slow cooker And then make up some Have half a sweet potato and then some vegetables and you're golden right and like just don't overeat and you'll be way better It's way better.

Even if you go on over the calories, it's way better. So don't do what she does She ever watches this she's gonna she'll not be happy, but whatever Yeah, and our strength building, right? So like I said before muscle is heavier than fat, but actually, most people don't actually want to lose weight They just want to look good.

So if you follow this whole fitness plan, you'll actually get there naturally and you just habit stack or what we call habit build for a healthy lifestyle and that's automatically inbuilt into the Survival Fitness Plan app if you want to go to get that.

 So there you go, that's it for today guys, a little bit of a short one, I will try to figure out a better way to do this, sorry about the sound quality and because it echoes and I'm trying to be a bit quieter because there's people next door and all this sort of stuff anyway.

Alright, turn yourself into a modern-day ninja with the Survival Fitness Plan app. Get 30 days for only $1, There's my ad. Like, subscribe, and share, and take a screenshot of the episode on your podcast or whatever and share it with all your friends.

Use the #survivalfitnessplan and hopefully, I'll see it. That is it for today guys. Thanks for tuning in and I'll see you again next time. Bye.

Do you have what it takes to out-run, out-fight, and out-live the rest? Take on the Survival Fitness Plan to find out:

Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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