Avoid This Deadly Dieting Mistake

If you can’t lose weight no matter what you do, you’re not alone.

I receive dozens of emails every week that voice a lot of the same frustrations.

“I used to always be able to follow this diet for a while and drop 10 pounds, but it doesn’t work anymore…”

“I can’t seem to get the scale to move, and my spare tire isn’t going anywhere, either, no matter what fad diet I try next”

You see, your body is programmed to keep you alive. It does a good job of that, but it can be a big pain in the arse when dieting.

But I’m here to tell you there’s hope.

It’s easy to think your circumstances are unique and there’s too much on your plate or your metabolism sucks or whatever.

But I guarantee there’s someone with your exact obstacles who has already reached their goal and then some (I probably have a former client who is exactly like you!)

I’ve seen single moms with two young kids and a career absolutely crush it.

I’ve seen CEOs and business owners who travel 300 days a year absolutely crush it.

I’ve seen dads who work nights and care for kids on off days absolutely crush it.

Frankly, fitness makes you more resilient to the big stressors and challenges in your life. It’s the ingredient to success for a lot of high performers.

Without it, you turn to quick fixes like alcohol and crappy food (which actually make matters worse in the long run) to cope, and that does you no favours.

Whether it’s building a business, building a body or building a family, all of them take work.

But working smarter, not necessarily harder is the name of the game, and I’ll show you to avoid one deadly mistake that slows weight loss in its tracks.

Metabolism 101

But first, let’s break down what the metabolism is.

Your metabolism is largely driven by three things:

  • Resting metabolic rate (RMR)
  • Thermic effect of food (TEF), and
  • Activity (think exercise – but not just the gym kind as I’ll explain)

RMR is the number of calories you burn each day at rest, just to breathe, think, and live, and accounts for a whopping 70 per cent of calories burned.

The bigger you are, the higher your RMR. If you’re obese, you actually have a high metabolism, because body fat requires calories to sustain it. (to avoid any hate mail, this article is aimed at otherwise healthy individuals with high body fat. There are certain conditions that can cause a slowed metabolic rate, but they are beyond the scope of this article and typically addressed by a doctor if you get regular bloodwork.)

Fat-free mass is also a factor in your total RMR. The more muscle you have, the higher your calorie needs. But this category includes your organs as well. Your organs burn more calories than your muscles at rest to serve their respective roles in keeping you alive and well.

Gender and age play a small role. A woman’s resting metabolic rate is three per cent lower than a man’s of the same height and weight.  This is mostly due to men having more lean body mass and less fat at any given body weight, not some major hormonal advantage.

Your metabolism also slows subtly as you age, but this is as much due to a decrease in muscle and activity as it is hormonal changes.

What The TEF?

The second big factor in metabolism is the thermic effect of the foods you eat, or TEF for short. This is the energy expended through digesting and storing food. Carbs, fat, and protein each have different thermic effects, with protein the clear winner with as much as 30 per cent of the calories you eat from protein burned off in the digestive process.

For example, if you eat 100 calories of protein, you’ll only use and absorb about 70-80 calories of it (remember that embarrassing episode of “meat sweats” at the Brazilian BBQ joint? Yeah, this explains it.)

Do You Like to Move It, Move It?

The last factor is your activity levels. You may be thinking of intense gym workouts here, but a bigger factor in the calories you burn each day is your Non-Exercise Activity Thermogenesis (NEAT), which accounts for all movement that isn’t conventional exercise.

While the other components of your metabolism are pretty much set and you can’t do much to change them, especially in the short term, activity and particularly NEAT is the one component you do have control over.

If you take one thing away from this article, to increase your metabolism, it’s wise to make a concerted effort to move more.

The biggest difference on paper between that friend with a “fast metabolism” and yourself is differences in NEAT, which can vary by up to 2,000 calories per day. Yes, that’s not a misprint.

The Mayo Clinic designed a study to look at the mechanisms that hinder fat-gain. They studied 16 subjects (12 males and 4 females), ranging in age from 25 to 36 years.

They volunteered to eat 1,000 excess calories a day (above what they needed to maintain weight) for eight weeks.

The researchers used highly accurate methods to measure changes in body fat (DEXA scan). Some of the subjects gained 10 times more fat than others, ranging from 0.8 to 9 pounds. The overall weight gain ranged from 3 to 12 pounds, some of which was additional muscle.

NEAT explained the big variation in weight gain. The subjects who rated high in daily expenditure from NEAT were among those who gained the least.

One participant burned an additional 690 calories more than baseline through NEAT alone.

To put this in the simplest terms possible, let’s take a hypothetical scenario with two men of similar stature who both weigh 220 pounds.

One guy works in construction, goes to the gym three times a week, and still finds time to walk his loveable Golden Retriever every night.

The other guy works in accounting sitting at a computer all day, hits the gym three times a week, and his favourite night-time activity is watching football.

In both individuals, the energy expended from the resting metabolic rate, thermic effect of food, and the gym sessions are basically the same. But the guy with the active job who walks his dog nightly needs 2,800 calories to maintain his weight while the sedentary guy needs only 2,200. The 600 calorie difference in their energy expenditure comes from the gap in NEAT.

Yes, you may think this is bad news because you have a sedentary job. You sit in a car, at a computer and on a couch for big chunks of the day. But that doesn’t mean you can’t force the issue and increase your NEAT in other ways.

Your boss may not like me, but taking frequent breaks to walk and move will do wonders. Try to take the stairs or park further away. Maybe pump out a few squats or push-ups in your office every couple hours.

(I have a 30-day NEAT challenge that only requires your body and four feet of floor space. Let me know if you want that free by sending me an email with subject “NEAT”)

The take home point is this (and it’s good news!): Your metabolism isn’t slow. You’re simply eating more than you think you are, overestimating calories burned through workouts at the gym, and not doing enough NEAT.

OK, so give me the NEAT game plan, Mitch…

Gotcha. While lifting weights and conventional cardio should be part of your routine, it doesn’t increase calorie burn as much as people think and only accounts for two-three per cent of your week. However, increasing your NEAT alongside your weekly exercise can be the one-two punch to help drive weight loss.

So here are four steps to bump up your NEAT:

  • Use the activity tracker on your smartphone or FitBit and aim to hit a certain number of steps per day. Sure, 10,000 is ideal, but aim for 5-7,000 range if you’re starting from ground zero. But please don’t eat back those calories. The calories burned on those devices is a best guess and often wildly inaccurate.
  • Get up from your desk and move a few minutes every few hours. You can email me for a 30-day challenge to put up on your bulletin board in the office.
  • Plan extracurricular activities that involve movement into your evenings and weekends
  • Make a morning or nightly walk part of your routine (fine if it’s on a treadmill watching TV this winter!)

Mitch Calvert is a Winnipeg-based weight-loss coach for men and women like his former self. To apply for his next BYOB (Burn Your Own Belly) program, which helps busy people shed belly fat without restrictive diets, email him with the subject “Interested” or go to mitchcalvert.com to download his free diet secrets cheat sheet.

Reach Any Weight Loss Goal in 90 Days

This was originally published in my Winnipeg Free Press column HERE: https://www.winnipegfreepress.com/arts-and-life/life/health/time-to-stop-making-excuses-515201411.html

There are a lot of guides on how to lose weight in 90 days, but here’s what makes this one different:

This one has nothing to do with what you should eat or how you should exercise. And despite that, I’m going to give you the blueprint to reach any weight loss goal in 90 days or less.

Don’t believe me? Let’s jump in and I’ll show you.

The problem with focusing on the diet or exercise plan first is it doesn’t address human nature.

The power is in the deadline. Without a deadline to act now and keep going, you will wait, hesitate and procrastinate or quit shortly after you start.

Think back to that college paper you had to write. You had weeks to prepare, but the real work began a few days away from the deadline, right?

I’ve heard from a lot of people who want to make changes with their health, but go about it the wrong way.

They may read some diet tips online, listen to Karen at the office, or even take the first small step and inquire about coaching, but then they go radio silent. They may as well say “my dog ate my application.”

Procrastination rears its head in the absence of desire and a deadline.

Listen, the reason most don’t follow through is the pain of staying the same doesn’t outweigh the pain of change just yet. Deep down, they’re comfortable with the way things are now.

But many confuse comfort with contentment. The comfort zone is a prison fuelled by indifference. That’s a bad place to be.

As you age, your indifference becomes habitual. You accept your circumstances and do nothing to change it.

You use age as an excuse to not start that business or get in the best shape of your life, rather than using age as a reason to act on those things now.

If your younger self had that same indifference, you’d never learn to walk, talk or grow.

For me, my default setting was to hesitate and procrastinate or quit when the going got tough. It took a lot of inner dialogue and mental gymnastics to take ownership of my life and become a solution seeker and action taker in every situation.

I still revert to my default wiring at times. I’m not saying it’s easy. But here’s the thing. Time will pass anyway. It’s never the right time to go for it.

When you are just out of school, it’s not the right time. When you are starting a family, it’s not the right time. When your kids are off to college, it’s not the right time. When there’s an elderly parent living and depending on you, it’s not the right time.

You can’t use that excuse your entire life.

You say you want to lose the weight you’ve carried around all of your adult life, but you aren’t doing enough to change it.

You say you want to get healthier and be a better role model for your kids, but you sit in front of the TV at night instead of going for a walk.

You say “if only I could afford to invest in a solution” like those celebrities and their trainers, but you’re spending $200 each month on takeout.

News flash: until you prioritize your health and match your words to your actions, nothing changes.

The problem is you’re dabbling in it. If you want to solve that problem for good, it takes commitment.

If you’re ready to make a change now, it’s time to set a big deadline.

So here’s what I need you to do if you want to reach a goal before the calendar turns to 2020 and another year is lost.

1) Set a hard 90-day deadline around your primary goal right now. If it’s weight loss, something like “lose 20 pounds in 90 days.”

2) Enlist some accountability to follow through (publicly share it with friends and family or join a program).

3) Set up a reward or consequence for yourself at the end or at specific intervals. If you want a behaviour change to stick (especially in the early “grind” months before it becomes habitual), there has to be something on the line.

Some people are motivated through pleasure, others through pain. This is known as “the carrot or the stick.” The carrot means you get a significant reward for accomplishing your goal, while the stick means you get a significant punishment.

Think about which one better motivates you and put a plan in place focused around your reward or consequence.

Of course, in the end, your body may not co-operate and you may fall short, but by pursuing your goal with urgency around a hard deadline, you’re more likely to succeed than if you just tried to “eat healthier and exercise” with no clear direction.

You’ll create more results in 90 days than you have in years if you tie your goal to a deadline. So, get serious. Set a tough deadline and go for it. If you need some accountability around your goal, reach out.

This is how Susan lost 20 pounds

Meet Susan.

Susan was one of those superstar clients that came into the program ready to work. The proof is in the pudding. 20 pounds down and a dramatic change in body comp (i.e. tone and tighten!)

Where you were before working with Mitch? 

Spending hours in the gym doing cardio with absolutely no effect on my weight.

Why might you have been skeptical of joining at first? 

It was the commitment of the money actually. I’m not used to spending that much money on myself. Through the articles I had read in the Winnipeg Free Press, Mitch and his philosophy spoke to me. I knew could work with him. It was putting my money where my mouth was. Literally. It has been the best money I have ever spent.

What was your BIG breakthrough from the coaching? 

I was eating too many calories and doing way too much cardio. I was eating well but eating too much. Also, I needed to weight train. Cardio was just making me crave. Mitch’s workouts were easier on my body than what I was doing.

How much weight did you lose working with Mitch? 

20lbs and counting!

How did your waist measurements change working with Mitch? 

Hmmm. At least a couple of inches. I can walk out of my pants now.

What were 2 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.) 

People have noticed and complimented me. I love how my arms look! I feel proud of my body now. It’s not perfect but it represents hard work and commitment!

If someone is thinking of joining up with Mitch, what would you tell them?

DO IT!! You will not regret it. It doesn’t matter where you are in terms of your personal fitness goals. He tailor makes your program to fit you and your needs.

Get 90 Days of Coaching From Mitch in the Drop 2 Sizes Challenge

If you would like to fast track your fat loss and get the daily accountability you need to follow through on what you know you need to do, this is the solution for you.

The Drop 2 Sizes Challenge (ladies) is personally tailored to your individual goals and come with a two pant size guarantee.

Typical results you can expect with the 90 day program:

  • Average weight loss is 11-27 pounds in 12 weeks (depending on starting weight)
  • Average inches lost are 2.75-6.5 on waist/hips (2 pant/dress sizes)
  • Tone up the show muscles (arms, booty more shapely and toned)
  • Increased energy, endurance/heart health and confidence

Mary Louise Overcame Her Obsession with the Scale

Where you were before working with Mitch?

I was stuck in a negative mindset, looking for a quick fix and hyper-focused on the scale.

Why might you have been skeptical of joining at first?

Mitch is a guy so I wondered what did he know about weight loss after menopause

What was your BIG breakthrough from the coaching?

That it takes time. That was a huge shift for me.

How much weight did you lose working with Mitch?

Since I started working with Mitch I am down a size and have lost 8.3 lbs.

How did your waist measurements change working with Mitch?

Not sure on the inches but I moved down a notch on my belt.

What were 2 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.)

Feeling compelled to go for a walk or bike ride and actually enjoying being active.

If someone is thinking of joining up with Mitch, what would you tell them?

I would tell them that they are worth it. They are worth investing in themselves so they can be happy with their weight, fitness level and overall health.

Get 90 Days of Coaching From Mitch in the Drop 2 Sizes Challenge

If you would like to fast track your fat loss and get the daily accountability you need to follow through on what you know you need to do, this is the solution for you.

The Drop 2 Sizes Challenge (ladies) is personally tailored to your individual goals and come with a two pant size guarantee.

Typical results you can expect with the 90 day program:

  • Average weight loss is 11-27 pounds in 12 weeks (depending on starting weight)
  • Average inches lost are 2.75-6.5 on waist/hips (2 pant/dress sizes)
  • Tone up the show muscles (arms, booty more shapely and toned)
  • Increased energy, endurance/heart health and confidence

This is how Sharon lost 14 pounds in 10 weeks

Sharon was doing all the right things – getting to the gym regularly and eating healthy foods, but it wasn’t showing in her results.

The mother of two came to me fed up and ready to commit to a plan and see it through. And, boy, did she commit. The picture tells the story of what 10 weeks of all-in effort looks like, but let’s hear it from her directly anyway 🙂

Where you were before working with Mitch? 

Trying to lose weight through exercise and diet and not seeing results

Why might you have been skeptical of joining at first? 

I had tried to lose weight my whole life and thought this would just be another unsuccessful attempt.

What was your BIG breakthrough from the coaching? 

I really bought into the idea that I was making lifestyle changes with my eating and exercise and that I had to make the decision that I was ready to do this and be successful–there are not shortcuts.

How much weight did you lose working with Mitch? 

14 pounds

How did your waist measurements change working with Mitch? 

Dropped 5 inches from the waist, and 11 inches all over

What were 2 non-scale victories you experienced working with Mitch (compliments, pants fitting etc.) 

Having a whole new wardrobe with clothes that now fit and look good and confidence in my ability to maintain the changes I’ve made; my husband has also been very complimentary of my new look and I have more energy and feel good after workouts

If someone is thinking of joining up with Mitch, what would you tell them?

Mitch will give you the tools to be successful but you need to decide that you’re ready to make changes. Think about Mitch’s articles and emails and take them to heart. If you’re ready to make the commitment and changes, joining up with Mitch is a smart move–it will be a difference maker. You’ll feel stronger, look better and be confident that this is a lifestyle change and you’re not going back to where you were when you started.

PS – Want results like Sharon? When you’re ready, here’s how Mitch can help you:

Apply to work with him in the Drop 2 Sizes Challenge

Dan The Viking Lost 27 Pounds With A Simple Formula

Meet Dan. He’s a real life Viking who came to me to tone him down for the battlefield (Oh, he also works a stressful leadership role in the school system down in Texas too).

Here’s my Q & A with him.

1) Where you were before working with me / getting my program?

Prior to working with Mitch, I’d kind of been losing some weight on my own, up and down, yo-yoed. I tend to follow a program and then put the weight back on almost as quick as I lost it. The biggest thing that was holding me back was simply not knowing what to do. I kept trying to educate myself, looking at the research.

2) What were you skeptical of? (What held you back from taking action sooner?)

I would find lots of vague answers, a lot of conflicting information as far as what worked, what didn’t work.

And I didn’t seem to find a good program that seemed to work with older guys, I’m in my late 40s right now. And then I found Mitch.

I spoke with Mitch several times before I committed to working with him, and Mitch really convinced me through his knowledge, his passion for what he does, and his beliefs in that it works, and that he follows this himself.

3) What was your BIG breakthrough from the coaching?

It’s turned out to be so much more than just a program. It’s been a lifestyle change for me. And that’s where I feel that Mitch is really… is better than most programs I’ve ever tried to work.

I’ve learned how to make choices, I’ve learned knowledge, and with that I can make those life decisions on my own.

I’m no longer following a program, I’m living my life. And because I’m not following a program, I’m not worried about all that weight coming back on as soon as I’m done following a program or I stop buying certain foods or anything like that.

4) What have been your specific results from the coaching?

I’ve worked with Mitch close to four months now, and my most easy to measure results are I’ve lost close to 27 pounds, that’s a little over 12 kilograms for you Canucks up there in Canada.

And in addition, my work pants, I was wearing a size 42 with a little elastic band, and I was afraid I was going to have to a larger size before I started working with Mitch. And now I’m comfortably fitting into a size 38, so I’ve lost four pant sizes on my work pants.

And that’s just the easy to measure stuff, that doesn’t count having more energy and overall confidence and just every morning when I get out of bed, overall I feel better about the day and where I’m going with everything

5) Who would you recommend this program/coaching for?

Honestly, I can’t recommend Mitch enough, especially if every morning you’re looking in the mirror, and you’re tired of what you see, and you’re serious about making a change, you need to contact Mitch.

When you’re ready, here’s how I can help you:

>> Guys: Apply for Mansformation – Destroy The Dad Bod

>> Gals: Apply for Momsformation – Drop 2 Dress Sizes

The Amazing Transformation You Need To See To Believe

Raise your hand if you’ve seemingly been trying to lose weight your whole life.

Keep your hand raised if you’ve lost weight before, only to see it creep back time and again.

Now, look around you and see who else has their hand raised. No one.

Because you’re the only one reading this near you. I got you good.

But, good news if you fall in this camp.

You don’t have to diet all the time. In fact, you’ll get better results if you don’t. Let me explain.

I wish it was – truly, I wish you could build the body you wanted in only 6 weeks.

But it’s a lot more fun to go about it the right way and take your time.

I like to mix in periods of rapid fat loss with times you enjoy a lot more food.

(Accounting for inevitable plateaus along the way…)

When you do it right, you can have the body you have always dreamed about, just like Bill “Train” Neitring here.

A little over a year ago, Train here shot me an email, and the two of us chatted.

You see, the Train on the left wasn’t very happy with his weight at over 260 pounds.

He woke up one morning and realized if he didn’t do something about it, his future was rather bleak.

But the thing is… Train was pretty typical.

He had tried other programs without a whole lot to show for it.

It took a little convincing, but Train committed to Mansformation Coaching despite the skepticism, having read all the success stories seen here: https://calvertfitness.lpages.co/fit-after-35/


We combined a few simple and effective strategies

✔️ Train ate more calories and carbs when he trained, and less when he didn’t, sometimes implementing fasting.

✔️ Train lifted weights 3 times per week for about 45 minutes per session, no more, at least to start.

He plugged away for about 4-5 months with me, progressively building the habits to make this a permanent change, losing pounds along the way.

And he did admit having a coach in the mix helped ease his mind when it felt like nothing was happening later in the process.

But you see…and THIS IS WHERE THE MAGIC HAPPENS… he had put in the effort and got inspired by his progress, thus creating the motivation to continue the effort.

Do you get it? Motivation is a by-product of doing the work. Don’t wait for motivation or you’ll be waiting a long time.

He just kept going because it wasn’t that hard to keep going (most programs aren’t built for the long game, so you fall back into old habits and regain the weight within a few months…)

✔️ He kept using what he learned, kept applying the strategies to his life, and he kept training consistently after leaving my nest.

✔️ You see, with the Mansformation program, Train was able to simplify his fitness.

He started to know EXACTLY what he should focus on, and most importantly, he finally realized what didn’t really matter!

And the proof is in the ‘magic’ one year transformation pic you see above, now sitting at a much leaner and more muscular 210 pounds (50 pounds of fat gone, probably more, as muscle was added!)


And THIS is what you’re REALLY getting.

A blueprint for LIFE.

You’re not getting a PDF with a canned crash diet to download and collect dust on your lap top……..

You will get the principles that will keep you lean and healthy for life – with the daily coaching you need to implement them – so you have the tools to sustain your success.


And Train?

Train on the right – months after his Mansformation, still lean, still strong, still healthy – and a full 50 pounds lighter.

✔️ All without a restrictive diet.

✔️ All without cardio.

✔️ All without killing himself in the gym.

✔️ All without supplements, expensive shakes, and woo-woo pills and powders.

My coaching has been the catalyst for hundreds of people out there – who have finally learned how “fitness works” and are able to keep crushing it and living life to the fullest.

Are you ready to get started on your own transformation? Click below to get details…

When you’re ready, here’s how Mitch can help you:

>> Guys: Apply for Mansformation

>> Gals: Apply for Momsformation – Drop 2 Dress Sizes

This is how Ken lost 55.2 pounds on the simplest diet ever

“Mitch… I just wanted to let you know that I officially hit 50 lbs lost as of weigh in yesterday. I wanted to say thanks again as it would not have been possible without your help this year. Really crushed that 50 lb goal in almost exactly 6 months.​”

These are the emails I love opening.

But, first, let’s rewind the clock to May…

Ken was at a crossroads in the spring of 2018.

He knew if he didn’t make a change on his own, life would force his hand sooner than later.

His weight had continued to creep up and his sedentary work life wasn’t helping. But nothing seemed to work for long.

“I made several previous attempts but they were always in a “diet” mentality and not a permanent change. That’s why I eventually stopped and gained weight back. This time around was different though.”​

This time around, he didn’t do it alone.

“I needed a lifestyle change and realized I couldn’t make the progress I needed without help from a coach and expert guidance to see results,” Ken said.

He teamed up with me and has since lost over 55.2 pounds, 6 inches off his belly and went down several pant sizes.​

“I think it worked because I made a real lifestyle change this time. Without that, you always fall back in the same rut eventually.

“Mitch’s program works because it addresses underlying issues like that and it’s not just a rush to lose weight fast. The bigger weight drops are just a nice bonus when following through with the program.”

Of course, it required some sacrifice. His daily eating ritual became one of convenience with a handful of favourite ‘on plan’ meals he didn’t need to deviate from.

But we also made sure he could have his favourite chicken fingers and fries from a local diner every Friday, plus the odd night out for a few too many adult bevvies.

“I scaled way back on carbs and fats and sugar and added more protein and more whole foods,” Ken said. “I’m also in a lot better control of meals and still follow things to a T so things don’t get out of hand.”

How has the weight loss improved his quality of life?

“Pants and shirts fit better. I’m able to wear jeans and coats that haven’t fit in years,” Ken adds.

“I had to adjust the seatbelt and seat in my vehicle. Lots of compliments about noticeable weight loss. Much easier to walk up stairs and not be out of breath.”

If someone is thinking of joining up with Mitch, what would you tell them?

“Make sure you are ready to commit. Then make it your top priority and stick with it. You are guaranteed to see results that way. Then focus on the big picture if you hit a snag or two. Don’t give up because the results in the end are well worth it.”

If you want to finally unlock the formula to getting the body of your dreams, shed stubborn fat from those love handles and gut, then apply for a chat to see if it makes sense for you…

Click here to see if you qualify for the program or not

So you have two options now –

1) Book your free call and let me show you a sneak preview on how to transform your body faster than you’ve ever done on your own


2) Do nothing, and continue doing & living life exactly how you are today, and continue getting the same results you are getting today.

What’s it going to be?By the end of this, I promise you’ll walk away feeling completely transformed, with a trimmer gut and renewed confidence.

You’ll know every secret I know about fitness with a permanent solution to follow. 


Step 1. Book in a call Click here

Step 2. Write 1-2 sentences about the #1 challenge you’re having on that page.

When you’re ready, here’s how to apply to work with Mitch: http://mitchcalvert.com/online-coaching/