Fat Loss Needs A Mental Plan. (Not Just Motivation.)
Approach it like a heist, step by step.
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Welcome to Truth Be Told, the weekly food and fitness newsletter published by The Whole Truth Foods.
Editor’s note: Okay. We are back. I’m hoping you—or at least, some of you—missed TBT in your inbox these past few weeks. (If you didn’t, well, pretend you did?)
But we needed this break, and to be honest, I (Samarth, your Editor) needed it too. After more than two years of non-stop weekly publishing, I was feeling a bit dull and wanted—for lack of a better word—a detox from editing a health publication. (Yes, even health editors need detoxes sometimes.) I needed to add the mojo back, to reconnect with the mission we started with. Between moving cities and other major life changes, I had little time to focus on bringing out this publication. But that’s all sorted now, and with 2025 kicking in, here we go.
Our first article is from my TWT colleague Shrey Khanna—the go-to person for many of us at the office for sound fitness advice. Before joining us, Shrey founded The Fit Chase, an online fitness coaching and mentorship platform, where he helped thousands with their fitness journeys. I always walk away from conversations with Shrey with new insights, and I’ve wanted him to write for us for so long. He finally agreed, and here’s his piece. For those of you setting out on fat loss journeys—resolutions, perhaps?—this is essential reading. It’s not just about what to eat and how to move; it’s a solid framework for how to think about your goals.
As always, write to me with thoughts and feedback and questions. I am at samarth@thewholetruthfoods.com.
I had spent years doing all the wrong things trying to lose fat.
Picture this: It’s 2015. I’m in college. My weight suddenly becomes everyone’s business. Friends make unfiltered comments, and you know how that goes. I find myself sneaking junk food into my room in my backpack, hiding from my flatmates’ judgment. Food becomes my comfort when I feel lost and alone, and my confidence hits rock bottom.
And so, at that time, I tried everything: the keto diet, GM diet, detox cleanses—you name it. I’d get those quick bursts of motivation and see some results, only to gain it all back and then some. I tried intermittent fasting, random supplements, avoided carbs at night, popped fat burners with endless hours of cardio. I threw money at gym trainers and nutritionists, always chasing that one magical solution or special diet that would finally work.
Everything changed when I discovered the evidence-based fitness community—a complete departure from your neighbourhood fitness guru. As I dove into scientific research and literature, I realised almost everything I thought I knew about fitness was wrong.
The transformation was dramatic. By the time I finished my MBA in 2019, I hadn’t just changed my own life: I’d helped my flatmates, my parents, and over a thousand clients achieve their goals. Today, I hold international fitness certifications and started a company—The Fit Chase—in 2020 to help people make fitness truly sustainable.
All of this learning made me finally discover the thing that matters the most and talked about the least: the psychology and systems of getting fit in a sustainable way.
Having been on both sides—the struggling client before the helpful coach—I know: the problem is real. It’s not just about motivation, it’s not just about knowing what to do. It takes more.
In this article, I’ve condensed my learnings over the last decade to guide you through the right mindset to approach your fat loss and fitness journey.
We will follow an analogy from the show Money Heist—as if you’re robbing a fat-bank. Because fat loss is not unlike planning a complicated heist: you need careful planning, accurate execution, and serious focus—in both.
Let’s start with the sequence of events.
Step I: Plan the robbery ahead of time
Any successful heist involves careful planning and a well-thought-out strategy—this cannot be overstated. Robbers study a bank’s layout and security measures before they strike. Similarly, your fat loss journey needs the right mindset, clear priorities, and advance planning.
You should have absolute clarity on what needs to be done, including specific pre-planned steps for every action—the when, where, how, and what-if scenarios.
In short, you should be ready, willing, and able to change your habits and behaviours. Ask yourself on a scale of 1-5:
- How ready are you to change your habits & behaviours to achieve your goal? Consider how prepared you are to change – ‘I have prepared for it’
- How willing are you to change your habits & behaviours to achieve your goal? Consider how self-driven you are to change – ‘I have chosen to do so’
- How able are you to change your habits and behaviours to achieve your goal? Consider how possible it is for you to change with your current lifestyle – ‘I have the ability to change’
Once you’ve rated yourself, relook at your goals. Focus on the area with the lowest score: if readiness is low, address barriers and build functional awareness; if willingness is low, reconnect with your “why”; if ability is low, adjust your goals to align with your lifestyle and resources
Step II: Enter silently without creating a lot of noise
When planning a successful bank robbery, the initial step involves entering the bank silently, without raising suspicions. Similarly, in your fat loss journey, you need to start with a quiet commitment.
Announcing your intentions too loudly (especially to not-so-close ones) may lead to unnecessary pressure, unrealistic expectations, and unsolicited opinions that can derail your focus. Just as robbers wear masks, consider your initial approach as your own mask—quietly beginning your journey without drawing attention.
This helps you focus on your goals without the added pressure of public scrutiny.
But here’s the key: do share your journey with close loved ones who will support you. Having supportive people involved leads to greater chances of success.
Here’s what I would do:
1) I would sit down with my close family for a heartfelt, one-on-one conversation. I’d explain why I’m pursuing this goal, why it’s important for me to take action now, and exactly how much their support would mean.
By sharing my past challenges, vulnerabilities, and the triggers that have held me back, I would get them invested in the process—creating a solid support system.
2) I would outline the specific changes I plan to make—like modifying meal portions or ensuring healthy food alternatives are available during family meals—so everyone’s on the same page.
Step III: Execute without distractions
To pull off a successful robbery, you need to stay focused and follow the plan, even if there are distractions like sudden gunshots or resistant hostages. Similarly, in your fat loss phase, distractions like mindless snacking or untracked meals due to hunger or cravings will impede your progress.
Those seemingly insignificant bites quickly accumulate, eating into your calorie deficit and hindering your goals. Moreover, this becomes a habit—frequently giving in to temptations weakens your willpower, extends your fat loss phase, and brings unnecessary guilt.
While variety in food options can help prevent boredom, more often than not it distracts you from focused execution. Keeping it simple and repeatable—following the same things over and over—creates a predictable pattern, a system you can rely on. Any new element adds complexity and overthinking that isn’t ideal when on a diet. Let it be repeatable.
Your fat loss journey will test your discipline and commitment multiple times, but the key is executing what you planned without getting swayed by temptations. How you choose to respond to cravings is completely under your control. Just like how robbers keep their eyes on the $$, it’s important for you to make conscious decisions that align with your fitness goals.
And on that note, let me share a secret—something that has worked for me (and I highly recommend). While I stay committed to resisting temptations and avoiding ‘unnecessaries,’ sometimes life happens. When it does, I allow myself to indulge occasionally, but from a position of control, not guilt. Those bites or treats are never impulsive; they are thought-out decisions that I consciously choose to make. This approach helps me stay consistent while maintaining a healthy relationship with food.
Approach your fat loss phase with the same seriousness as executing a precise heist—eliminate these distractions completely (or at least try your best to avoid any impulsive or untracked bites).
Remember: the goal is to keep the goal the goal.
Step IV: Exit efficiently
Upon completing the heist, robbers make a quick, clean escape to avoid getting caught. They don’t hang in there for long or leave behind any traces.
Similarly, in your fat loss journey, the objective is to exit the phase as quickly and efficiently as possible—without unnecessarily stretching it too long.
Many people spend their entire lives trying to lose fat.
But here’s the truth: being in a constant state of trying to lose fat gets you nowhere; it’s simply spinning your wheels. Fat loss isn’t a never-ending battle—it’s a phase that needs to be completed and exited efficiently. The mentality of “always trying” needs to be broken.
My recommendation? Start by creating a meaningful calorie deficit to ensure consistent progress and avoid stagnation. Set a clear ‘end date’ for your fat loss phase and align your dietary choices accordingly. If your goal is to lose more than 10% of your body weight, break it down into smaller phases, incorporating planned diet breaks between each phase.
For example, if you weigh 100 kg and aim to lose 10 kg, then plan to lose 4kg in the first phase, 3kg in the second phase, and the final 3kg in the last phase.
Each phase should include at least a month of eating maintenance calories to give your body a break from dieting. Essentially, treat each phase like a separate heist—with a focused plan and a defined timeline to maintain momentum and efficiency.
Step V: Have a post-exit strategy
In a heist, robbers must have a well-planned escape route, along with a strategy for handling their stolen money. Similarly in your fat loss journey, you need a post-fat loss plan.
Many people struggle with maintaining their lost weight, eventually returning to where they started (sometimes even worse)—this happens due to a lack of a ‘post-diet maintenance strategy’.
One strategy—as mentioned before—is to divide the fat loss journey into distinct phases with clear end dates, each transitioning into a ‘post-diet maintenance phase.’
Why? Because this phase is critical for long-term sustainability.
Our bodies are designed to resist fat loss—it’s a survival mechanism from our ancestors’ time. Once we lose fat, our body tries to regain it, which is why the post-diet maintenance phase is essential. And it has science-backed benefits:
- It reduces diet fatigue and provides a psychological breather
- It reverses negative physiological adaptations like suppressed metabolism and reduced thyroid function
- It improves overall metabolic health
- It’s associated with long-term success in maintaining weight loss
Don’t ignore this.
Because this is a real problem: people learn how to lose fat but don’t learn how to keep it off. Fat loss isn’t the challenge alone—it’s the long-term maintenance that matters. You must have a plan to ensure your progress becomes your lifestyle.
And that’s exactly why this heist mindset matters so much. Like a masterful robbery, successful fat loss isn’t about brute force or luck—it’s about strategy, patience, and precise execution. So plan meticulously, execute precisely, and exit efficiently.
Your fat loss heist awaits. Time to put on your mask and get started.
