Get Your Diet Right First – Because You Can’t Outrun a Bad Pizza Habit 🍕🏃‍♂️

Let’s be real—if weight loss were all about exercise, we’d all be walking around with six-packs just from pacing back and forth in the kitchen while waiting for the kettle to boil. But here’s the hard truth: Your diet matters way more than your workouts when it comes to losing weight.

I know, I know—exercise is great. It’s fantastic for fitness, strength, and mental health, and yes, it does help with weight loss. BUT if your idea of a post-gym meal is a “cheeky” drive-thru burger with fries the size of your arm, you’re not going to see results.

So, let’s get into why nailing your diet first is the real MVP of weight loss—and how to finally stop sabotaging yourself.

1. You Can’t Outrun Your Fork (No Matter How Many Steps You Hit)

Ever heard the phrase, "Abs are made in the kitchen"?" Well, it’s true—and not just abs, but your entire weight loss journey. You could be smashing it at the gym, lifting weights, and running marathons, but if you're still eating like every meal is a "last supper," you’re going nowhere fast.

🔹 Example:

• One Big Mac meal = 1,100 calories

• 30 minutes on the treadmill = about 300 calories burned

• Net result: You’re still 800 calories in the hole (and probably still hungry).

Moral of the story? Fix your diet, and you won’t have to suffer on a treadmill for hours trying to undo last night’s pizza.

2. The 80/20 Rule – Because You’re Not a Professional Athlete

Unless you’re training for the Olympics (in which case, congrats 🎉), your calories burned from exercise won’t be enough to counter bad eating habits.

🔹 Weight loss is about 80% diet and 20% exercise—yet most people do it the other way around. They focus on workouts while still eating like they’re bulking for a bodybuilding competition.

🔹 The Fix?

• Focus on real, whole foods—lean proteins, veggies, healthy fats, and complex carbs.

• Cut down on liquid calories—sugary coffee drinks, fizzy sodas, and weekend cocktails add up FAST.

• Eat like an adult. Your diet shouldn’t look like a five-year-old’s birthday party (put the biscuits down).

3. “But I Eat Healthy” (While Forgetting the Extra Calories)

Look, I get it—you had a salad, you drink smoothies, and you only eat organic snacks. But portions still matter.

🔹 Common Weight Loss Mistakes:✅ Avocado toast? Great—until you realize one avocado has 250+ calories and you’ve just eaten two.✅ Nuts are healthy, sure—but a “small handful” can turn into 500 calories real quick.✅ Smoothies? They’re just sugar bombs in disguise if you’re not careful.

🔹 The Fix?

• Track your calories (at least for a while). You don’t need to count forever, but if you don’t know how much you’re eating, you’re flying blind.

• Eat high-protein meals—protein fills you up and stops you raiding the fridge an hour later.

• Swap mindless snacks for actual meals. Grazing all day just makes you hungrier.

4. The Truth About Exercise & Weight Loss (Spoiler: It’s Overrated for Fat Loss)

Okay, before the fitness police come for me—I’m NOT saying exercise isn’t important. It’s great for muscle building, metabolism, and overall health.

BUT if you’re relying on exercise alone to lose weight, you’re setting yourself up for failure.

🔹 Why?

• Exercise increases appetite—burning calories makes you want to eat more.

• People overestimate how much they burn—that “killer” gym session? Probably only burned 300-400 calories.

• Weight loss happens in the kitchen—you can lose weight without exercising at all (not that I recommend it!).

🔹 The Fix?

• Use exercise as a tool, not a crutch. Focus on strength training and walking—they burn calories without making you ravenous.

• Prioritize diet changes FIRST—then use workouts to enhance results, not replace them.

5. The “Weekend Blowout” Problem (AKA Why You’re Stuck)

Ever been "good all week" only to destroy your progress in 48 hours? Welcome to the Weekend Blowout Club.

🔹 The Maths That Hurts:

• You eat a 500-calorie deficit Monday-Friday (-2,500 calories).

• Friday night drinks, Saturday takeaway, and Sunday brunch = +3,000 calories.

• End result? No weight loss. Maybe even a gain.

🔹 The Fix?

• Enjoy treats, but don’t binge. A slice of pizza won’t ruin your diet—eating an entire pizza will.

• Keep protein high at weekends—you’ll feel fuller and make better choices.

• If you overdo it, move on. One bad meal doesn’t ruin your progress—giving up does.

Final Thoughts: Fix Your Diet, THEN Worry About Workouts

If fat loss is your goal, then your diet is 100x more important than your workouts. Sure, exercise helps, but if your food choices aren’t on point, you’ll be forever spinning your wheels.

💡 Your Game Plan:

✅ Step 1: Dial in your nutrition—track your calories, focus on protein, cut back on junk.

✅ Step 2: Get active—but don’t use workouts as an excuse to eat more.

✅ Step 3: Stay consistent—because small daily habits will beat occasional “perfect” efforts.

Bottom line? Don’t rely on the gym to fix what’s happening in the kitchen. Sort your diet first, and weight loss will become a whole lot easier (without the endless cardio sessions).

🚀 Ready to finally lose weight the right way? Get started with a tailored weight loss plan at www.daveleeweightloss.com. Let’s make your results stick!

Any questions send them across.

Have a great day,

Dave