97% of diets fail.

97% of dieters regain the lost weight within 3 years.

Stupid people look at these stats and say:

Don’t diet.

Smart people look at these stats and say:

Don’t make the same mistakes as 97% of people.

The sad truth is:

Most people fail at most things.

98.2% of YouTube channels never reach 10,000 subscribers.

99% of Twitter profiles never reach 10,000 followers.

95% of new businesses fail in the first 5 years.

The average person fails.

The average person gives up after failing.

If you wanna reach your goals you need to:

• Embrace failure instead of fearing failure
• Learn from your mistakes
• Never give up

You only lose when you quit.

Failures are roadbumps on the way to achieving your goals.

Failures slow you down – failures don’t stop you.

If you keep pushing…

If you keep trying…

If you keep learning…

You don’t lose.

Most people are losers.

Most people give up after failing.

Most people rather do nothing at all than deal with the embarrassment of failing.

Reading this newsletter proves you’re not like most people.

Being willing to learn what most people won’t…

Being willing to do what most people don’t…

Will give you results most people never get.

The biggest mistake 97% of dieters make is thinking this:

“I’ll diet hard for a bit then I’ll go back to normal”

This mindset keeps you fat forever.

First – you need to forget all you know about “dieting”.

Your diet is what you eat every day, forever.

Your diet is NOT what you eat until you lose the weight.

If you don’t internalise this and change your entire approach to nutrition:

You’ll join the 97% of dieters who fail.

Your diet is forever – not for summer.

Don’t believe the lies like:

“Dieting doesn’t work for some people”

Eating less calories than you burn will ALWAYS lead to weight loss.

It’s basic science.

Starve anybody for 30 days and they’ll never say “dieting doesn’t work” again.

No human can break the laws of thermodynamics.

When you stop making the same mistakes as 97% of dieters – you’ll:

• Be less hungry
• Look great naked
• Have more energy
• Have more confidence
• Enjoy life to the fullest
• Become more attractive

Before we jump into the 9 mistakes making your diets fail, here’s my story:

The food pyramid was a dangerous misinformation campaign.

When I was young and naive – I believed what my school and government told me.

The food pyramid led to flawed beliefs like – eating mostly carbs and grains is a healthy diet.

(This is false. A good diet focuses on protein – not carbs)

In 2020, I began studying nutrition and fitness like my life depended on it.

I was into fitness before 2020 but – nutrition was my weakness.

When the COVID lockdowns hit – I committed to leaving the lockdown a better version of myself.

When most people gained an extra 20lbs in the lockdowns – I lost over 20lbs.

I got fitter when most people got fatter.

I experimented with different meals and diet restrictions.

Tracking my calories and weight every day gave me improtant data.

After a bunch of trial and error – I created the perfect diet for me.

I created a diet I can stick to for life.

I created a diet that keeps me lean.

I created a diet that keeps me full.

The best part is:

I haven’t regained the weight like 97% of people.

You can do the same if you avoid these 9 dieting mistakes:

1. Not lifting weights

Can you lose fat without lifting weights?

Yes.

Will you get your dream body without lifting weights?

No.

Dieting without lifting weights leads to being skinny or skinny fat.

Building the aesthetic body you want means you gotta lift heavy things.

But that’s not all:

Building more muscle makes dieting easier.

Why?

Because more muscle = higher BMR

BMR (Basil Metabolic Rate) = How many calories your body needs to survive.

More muscle = losing fat while eating more.

Lifting weights gives you better results and makes losing fat easier.

2. Not enough protein

A high protein diet leads to:

• Nail growth
• Hair growth
• Less hunger
• Better bone health
• Faster wound healing
• Healthier, firmer skin
• Increased metabolism

The big news is:

Eating more protein makes you less hungry.

Being less hungry makes it easier to stick to your diet.

When in doubt – eat more protein.

3. No maintenance plan

Most people return to their bad eating habits after a diet.

This leads to gaining the weight back.

Don’t do this.

Instead – you need a maintenance plan after your fat loss diet.

Your maintenance diet should be full of healthy foods – but you can eat more than you did when cutting weight.

Your maintenance diet should last at least 2/3 as long as your fat loss diet.

After cutting for 3 months – you need to maintain for 2 – 3 months.

This stabilises your metabolism and stops you from packing the weight back on.

This maintenance diet also prepares you for your forever diet.

4. Too many cheat meals

1 or 2 cheat meals a week is a good limit for a fat loss diet.

Eating more than 2 cheat meals will likely destroy any calorie deficit you create.

Always track your cheat meals – calories still count on cheat days.

5. Calorie deficit is too big

Nobody wants to lose fat as slow as possible.

We want the fat gone yesterday.

Right?

So, we make the mistake of being too extreme and losing weight too fast.

If your calorie deficit is too big – you:

• Will quit
• Will binge
• Feel like crap
• Will be hungry
• Have low energy

A calorie deficit of 500 is best for most people.

You should aim to lose no more than 1% of your body weight per week.

6. Not tracking everything

Accurate data is key to making the best decisions.

Not tracking calories or poorly tracking calories means you’re guessing and hoping.

Thinking you’re eating 1900 calories when you’re really eating 2700 calories keeps you fat.

Without accurate tracking of your calories and weight – you can’t identify problems and adapt.

Tracking your calories and weight is the bare minimum you need to reach your body goals.

7. No weight or duration goal

Before you start a fat loss diet – you need to set a concrete goal.

Example:

How much weight do you wanna lose?

How long are you gonna diet?

My suggestion:

1. Set a duration goal as your main goal.
2. Also aim for a target amount of weight loss.
3. Take a break from the diet when the duration finishes.

Your fat loss phase shouldn’t be longer than 12 weeks at a time.

If you don’t set clear end goals – you’ll burnout and lose motivation.

It’s easier to stick to your diet when you know it’s ending in 2 weeks.

8. No nutrition transformation

Your diet is for life, not for summer.

“Going on a diet” only works as long as you stick to that diet.

Dieting for 12 weeks then going back to old habits leads to gaining the weight back.

Instead – you need to transform your nutrition completely.

• Find healthy foods you enjoy.
• Cut out most processed foods
• Learn more about nutrition
• Stop drinking calories

You need to create nutrition rules to live by.

You need to create nutrition rules you can stick to for life.

Then follow these rules even when you’re not dieting for fat loss.

Page 30 of my book “ Getting Lean ” breaks down the 12 lean nutrition laws that get you lean & sexy without suffering.

Go here to discover the 12 lean nutrition laws:

https://jaycartere.com/gettinglean

9. Cutting out carbs or food groups

You don’t need to cut out any food groups to lose fat.

You need to be in a calorie deficit to lose fat.

You can lose fat on a diet of chocolate and fries if you’re in a claorie deficit.

Carbs don’t make you fat – too many calories make you fat.

Most people should cut their carb intake down and raise their protein intake.

Cutting carbs out is unnecessary.

Cutting carbs out leads to cravings and low energy.

Eating less carbs = good idea.

Eating no carbs = bad idea.

If you wanna stop guessing and hoping on your fat loss journey…

If you wanna start getting the results you want…

Then do this:

Build a sustainable diet you love using the tools in my book “ Getting Lean ”.

Here’s the link:

https://jaycartere.com/gettinglean

All the best,

Jay