The 8 Things I Recommend to Anyone Starting a Fat Loss Journey

Most people overcomplicate fat loss.

They buy six programs, three apps, a smart watch...

And quit in less than month.

After talking to thousands of people over the last 15 years, I keep getting the same questions from people who are starting a fat loss journey...

1. What supplements should I take?
2. What should I buy for the fastest results?
3. What can make this easier?

So I put together a Fat Loss Starter Kit of what I would consider non-negotiable, especially if you've struggled with losing weight before...

Here's that exact list...

What to buy, why it matters, and how to use it. If you'd rather skip the research, I put a link to the Fat Loss Starter Kit on Amazon as a list.

And if you're wondering, I personally use every item on this list almost everyday to help support my physique goals...

1. A food scale you'll actually use

You don't have to weigh food forever... but for the first 4–6 weeks, a good digital scale teaches you what 30g of peanut butter or 150g of chicken actually looks like. After that, your eyeballs are calibrated then you can start eyeballing stuff. Skip that initial phase and you'll swear you're in a deficit but you're actually eating 400 extra calories a day.

2. Vitamin D3 + K2

Most adults are sitting on a deficiency they don't know about, and a deficit makes it worse. D3 supports testosterone, thyroid, and sleep quality; K2 makes sure the calcium D3 mobilizes ends up in your bones, not your arteries. It's the cheapest, highest-ROI thing on this list.

3. Bioactive magnesium

When you cut calories, your nervous system gets louder — harder to fall asleep, easier to snap, more cravings at night. Magnesium is the off-switch. A bioactive form (glycinate, malate, citrate) actually absorbs, unlike the cheap oxide stuff. Take it about an hour before bed and the difference in deep sleep is obvious by night three.

4. An insulated water bottle you carry everywhere

Hydration is the single most underrated fat-loss tool. A big insulated bottle (32oz+) sitting on your desk gets refilled twice a day without thinking. It kills phantom hunger, sharpens energy, and gives you something to reach for instead of snacks. The only trick is making it so easy you can't forget — which is the whole point of buying a real one.

5. Ready-to-drink protein

Protein is non-negotiable on a cut — it preserves muscle, keeps you full, and has the highest thermic effect of any macro. The reason most people miss their target isn't motivation, it's friction. A shelf-stable, ready-to-drink 30g shake removes the prep, the cleanup, and the excuse. Keep them in your car, your desk, your gym bag.

6. An under-desk walking pad

Cardio at the gym is fine. But the people who actually lose fat and keep it off are the ones whose daily step count quietly creeps up. A walking pad under your desk turns email and meetings into 8–12k steps without carving out a single extra minute. It's the cheat code for office jobs — and it's why I'd buy this before another gym membership.

7. A fitbit

Most people have no idea how many steps they take on a daily basis or how long they actually sleep. When it comes to losing weight the more data you have, the better. Sometimes you might think you're doing great on your plan only to find out you're moving 3,000 steps less a day and so the scale doesn't reflect your hard work. A simple fitbit tracks everything you need. It's great for everyday use and has options that are affordable for anyone.

8. A digital bathroom scale

You can't just use a public scale because they get used heavily and your body will be under different conditions every time. When you have a scale in your house, you can weigh yourself in the same conditions, every day to get the most consistent data.

Check out the brands I recommend on Amazon

I built this Amazon list so you don't have to spend a Saturday afternoon comparing magnesium brands or second-guessing a walking pad. Everything I'd actually buy is in one Amazon idea list — add what you need, skip what you already have.

Already have the gear? Track your progress in ScaleBoss →