The Only 10 Things That Matter for Weight Loss

Lose weight responsibly and continuously.

These are the only 10 things that matter for weight loss. Everything else, according to one of the Jump Rope Dudes, is just extra information or simply junk that you don’t need to focus on.

The Jump Rope Dudes are a fitness duo named Brandon Epstein and Dan Witmer. They gained popularity through their YouTube channel and social media platforms, where they share jump rope workouts, tutorials, and fitness tips. Their content is known for being energetic, engaging, and focused on promoting the benefits beyond jump rope exercises for fitness. If you’re into fitness or looking for a fun way to stay active, their videos might be worth checking out.

Although they specialise in skipping rope, this time Dan Witmer decided to talk about what he learned about fat loss. More specifically, the only 10 things that matter for weight loss. See it for yourself.

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The Only 10 Things That Matter for Weight Loss

Today, we’re delving into the essential 10 principles for weight loss. These are the fundamental elements, the ABCs of weight loss. These principles have been discussed before, but this is just to cut through the noise, ignore the conflicting info on social media, and get real.

Whether you’re a beginner, someone with weight to lose, or just aiming to shed a few pounds and be your best self—this is for you. Mastering these 10 things could be the game-changer. You won’t need all those extra supplements, products, or complicated routines. Let’s break it down.

Witmer has categorized these 10 things into three sections: Move, Eat, and Live. In the “Move” category, the first crucial element is dedicating 30 minutes to high-intensity jump rope workouts five to six times a week. This isn’t just about burning calories; it’s about revving up your metabolism through high-intensity interval training. The goal is to change how your body operates and burns calories even at rest. I’m not dissing other forms of exercise—pick what works for you.

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Next up in the “Move” category is incorporating bodyweight or resistance training. Think push-ups, pull-ups, squats, and lunges. This builds muscle, further boosting your metabolism. Lastly, throw in some steady-state cardio or activities you enjoy, just for the fun of burning calories. It’s not your main workout but a nice add-on to your lifestyle.

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LungeSource: Gustavo Fring / Pexels

Now, let’s talk about “Eat.” Number 4 is crucial—no restrictive diets. Carbs, fats, and protein are your friends. You need all of them for optimal functioning. Forget those extreme diets; stick to a common-sense approach. Eat real food—nuts, fruits, veggies, lean meats, and fish. Minimize processed, packaged stuff.

Number 5, intermittent fasting. I’m not saying it’s a must for everyone, but it worked for me. It helps control my eating and boosts productivity in the morning. Find what works for you within a consistent calorie range.

Number 6, track your calories initially. It’s not forever, but it helps you understand your food intake. We have a calculator to guide you.

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Number 7, cook your food. Learn to make a few delicious, nutritious dishes. It gives you control over your calorie and macronutrient intake.

Moving on to the “Live” section, sleep is non-negotiable. Aim for seven to eight hours. No excuses. If you can’t manage that, get at least six and a half.

Number 9, hydrate! Drink 90 to 120 ounces of water daily. It’s as crucial as sleep for your body to function optimally.

Lastly, number 10—alcohol. Enjoy it in moderation, but know that it can significantly affect fat loss and muscle-building. It interrupts the calorie-burning process and inhibits muscle growth.

So, as you can read from above, you don’t need fancy equipment, supplements, or complex routines. Focus on these basics—Move, Eat, Live. Start with a couple, master them, and gradually incorporate more. It’s not about doing it all tomorrow; it’s about building sustainable habits. And remember, you don’t need a ton of money to achieve your fitness goals. Let’s keep it simple and effective. If you need guidance along the way, reach out on Instagram—I’m here to help. No gimmicks, just the real deal. Let’s get you on the path to looking and feeling amazing.

In short, these 10 things are the real deal—no gimmicks.


  • Commit to 30 minutes of intense jump rope workouts 5-6 times a week.
  • Add bodyweight exercises like push-ups, pull-ups, squats.
  • Mix in steady-state cardio or fun calorie-burning activities.


  • Embrace a balanced diet—no extreme restrictions. You need carbs, fats, and protein.
  • Consider intermittent fasting—it’s not a must, but it helps some people.
  • Track your calories at first to understand your food intake.


  • Learn to cook. It’s a game-changer in controlling what you eat.
  • Get 7-8 hours of sleep every night. Non-negotiable.
  • Drink 90-120 ounces of water per day.
  • Limit alcohol—it messes with fat loss and muscle building.

For all the information in video format, click below.

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Losing weight can be challenging for several reasons, encompassing both physiological and psychological factors.

  1. Metabolic Adaptations: The body tends to adapt to changes in calorie intake and expenditure, making weight loss more challenging over time. As individuals reduce their calorie intake, the body may respond by slowing down metabolism, making it harder to create a sustained calorie deficit necessary for weight loss. This metabolic adaptation is a survival mechanism that has evolved over time, but it can thwart weight loss efforts.
  2. Hormonal Regulation: Hormones play a crucial role in regulating appetite, metabolism, and fat storage. Factors such as stress, lack of sleep, and poor dietary choices can disrupt hormonal balance, leading to increased cravings and a propensity to store fat. Hormones like insulin, cortisol, and ghrelin can influence weight loss and, when imbalanced, can make it more difficult to shed pounds.
  3. Psychological and Behavioral Factors: Emotional eating, food cravings, and unhealthy eating habits are often rooted in psychological factors. Stress, anxiety, and depression can lead to comfort eating, undermining weight loss efforts. Moreover, establishing and maintaining new habits, such as regular exercise and a healthy diet, requires consistent motivation and discipline, which can be challenging for many individuals.
  4. Lifestyle and Environmental Influences: Modern lifestyles, characterized by sedentary behavior, processed foods, and high-calorie convenience options, can contribute to weight gain. Environmental factors, such as the availability of unhealthy food choices and a lack of access to safe exercise spaces, can also impede weight loss efforts.
  5. Genetic Predisposition: Genetics play a role in determining an individual’s metabolism, body composition, and how the body responds to changes in diet and exercise. Some people may have a genetic predisposition that makes losing weight more difficult, requiring a more tailored and persistent approach to achieve and maintain a healthy weight.

In essence, the challenge of losing weight is multifaceted, involving a complex interplay of physiological, hormonal, psychological, and environmental factors. A holistic approach that addresses both the physical and mental aspects of weight management is often necessary for sustainable and effective results.

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